6 Habits That Will Help You Build Mental Strength
Physical fitness receives a lot of attention, and with good reason: it may help you avoid ailments like heart disease and diabetes, as well as live a long, independent life. But mental fitness—having a healthy and strong mind to manage the obstacles and possibilities that life throws at you—is often overlooked.
The Value of a Healthy Mind
A widespread misperception is that the lack of a mental health condition means a person is mentally and emotionally healthy, but Rachel O'Neill, a licenced professional clinical counsellor, believes this is a risky assumption. She explained that “an individual might absolutely experience moments of stress, discomfort, melancholy, or anxiety without necessarily fulfilling criteria for a mental health disorder.” “Mental wellness is a process, and maintaining mental and emotional wellness, like physical health, is a continuous effort.”
Unsurprisingly, challenging or stressful times can put your mental fitness to the greatest test. Being able to recover swiftly after a big life experience necessitates tremendous mental power and psychological resilience. Being mentally fit allows us to use our mental faculties to their maximum potential, allowing us to be more creative, take advantage of opportunities as they arise, and approach stressful circumstances with greater serenity and less anxiety.
So, what can you do to improve your mental stamina?
1. Concentrate on a single task at a time
Multitasking is a badge of honour, but doing it excessively is unhealthy. Make it a habit to be present. Take in your surroundings when you go for a walk—the weather, the birds. When you're with your buddies, pay attention to what they're saying. Turn off your phone and attempt to forget about your mental to-do lists.
2. Make Time for Physical Activity
“Physical and mental health should not be separated because bad mental health can lead to poor physical health and vice versa,” said Kimberly Leitch, a New York City-based Talkspace therapist.
Maintaining mental and emotional wellness is a process, and much like physical health, it's an ongoing effort.
Exercise, like drugs in the treatment of mental illness, can raise serotonin, dopamine, and norepinephrine levels in the brain. It helps us feel mentally healthy by improving and normalising neurotransmitter levels. Other significant advantages include improved mood and energy, reduced stress, deeper relaxation, improved mental clarity, learning, insight, memory, and cognitive functioning, enhanced intuition, creativity, assertiveness, and enthusiasm for life, improved social health and relationships, higher self-esteem, and increased spiritual connection, as well as improved social health and relationships, higher self-esteem, and increased spiritual connection.
3. Schedule a daily “Mindfulness Break” for yourself.
“Every day, set aside one to two minutes to unwind, check-in with your body, and assess how you're feeling,” O'Neill said. “You can use a variety of apps to help you implement an organised mindfulness practice, or you can simply design a routine that works for you.”
Significant gains in attention, energy, and tension have been found after just one week of daily mindfulness meditation practice. These benefits are more than simply subjective, according to research: participants in one study saw actual drops in stress-controlling cortisol and an enhancement in their immune system. They also showed improvements in visuospatial processing, working memory, and executive functioning, all of which are critical mental skills for getting things done quickly.
4. Schedule “Self-Care” time.
Allow yourself an afternoon or evening to spend doing something you truly enjoy. Make a date with yourself to do something fun that's only for you, whether it's exercising, reading, or binge-watching your favourite show.
5. Establish and Stick to Limits
It has its benefits to living in a success-oriented society. It does, however, have drawbacks, such as burnout, which is a real problem when you're trying to have it all: a rewarding profession, Instagram-worthy time with friends, and good family life. It's important to remember that saying no is perfectly acceptable at times. Set boundaries in your work and personal lives to the extent practicable so that you don't overextend yourself.
6. Don't Be Afraid to Ask for Assistance
The first step toward getting and staying well is typically seeking help, but it can be difficult to know where to begin or who to turn to. It's natural to be unsure of yourself and wonder if you should try to handle things on your own.
It's important to remember that saying "no" is perfectly acceptable at times.
But, to put it another way, there is never a bad time to seek help, according to O'Neill. “Talking with someone about your feelings and thoughts will always help you get insight that will be valuable in your life. If you're stressed out, impatient, melancholy, or easily frustrated, it's a solid sign that you need professional support to deal with your emotions.”
Mental fitness does not have to consume a significant amount of your time. It can help you feel better and think more clearly if you spend a few minutes on it every day. Relaxation is equally as vital as more intense activities like memory exercises or physical exercise when it comes to a mental workout.